We all can relate to those moments when we’re low on time but need to eat. Ideally, we’d prioritize something that’s healthy and that’s going to fuel us well, but in a pinch, the quickest options tend to be the least nutritious.
To help ensure convenience isn’t synonymous with unhealthy, we asked a few Life Time team members to share the go-to recipes they rely on when hunger strikes and time is of the essence.
1. Cold Curried Chickpea Salad
“When I’m crunched for time, canned beans are my favorite high-protein shortcut. The Cold Curried Chickpea Salad uses a whole can of chickpeas, plus a handful of fresh veggies for added flavor and nutrients. I love to put this chickpea salad in lettuce wraps, but you could also eat it on bread or with your favorite crackers.” — Kaelyn Riley, senior editor for Experience Life
Makes 2 servings • Prep time 10 minutes
- 1 15-oz. can chickpeas, drained and rinsed
- 1 cucumber, diced
- ¼ cup chopped cilantro
- ⅓ cup shredded carrots
- 1 tsp. red or yellow curry paste
- ¼ cup plain, full-fat Greek yogurt
- 1 tbs. lime juice
- ½ tsp. sea salt
- ⅛ tsp. freshly ground black pepper
- Seed crackers or Bibb lettuce for serving
This recipe originally appeared in “5 No-Cook Summer Meals.”
- Place the drained chickpeas in a large bowl, and use a fork to mash about half of them for texture. Add cucumber, cilantro, and carrots, and stir to combine.
- In a small bowl, whisk together curry paste, Greek yogurt, lime juice, sea salt, and pepper. Add yogurt mixture to the veggie mixture and mix well.
- Serve with seed crackers for scooping or wrapped in Bibb lettuce leaves.
Photos by: Andrea D’Agosto; Prop Styling: Alicia Buszczak; Food Stylist: Paul Jackman
2. Steak Fajitas Sheet-Pan Meal
“This sheet-pan meal is so simple and easy to make for a well-balanced dinner. The spices combined with the fresh cilantro and oregano make for full-flavor fajitas. I’ll add salsa, guacamole, and cilantro white rice to my fajitas for some extra variety. It’s easy to store leftovers in the fridge for the next day, and the flavors marinate even more, making this a great option for meal prepping!” — Jacob Defren, marketing specialist at Life Time
Makes 2 servings • Prep time 5 minutes, plus 30 minutes marinating time • Cook time 15 minutes
For the Marinade
- 2 tsp. chili powder
- 1½ tsp. cumin
- 1 tsp. smoked paprika
- ½ tsp. garlic powder
- 1 tsp. sea salt
- ¼ tsp. onion powder
- ¼ tsp. dried oregano
- 2 tbs. extra-virgin olive oil
- 2 tbs. lime juice
- 2 tbs. minced fresh cilantro
For the Fajitas
- ½ lb. flank steak, sliced against the grain into ¼-inch strips
- 2 large bell peppers, sliced into ¼-inch strips
- ½ small red onion, sliced into ¼-inch strips
- 1 tbs. extra-virgin olive oil
This recipe originally appeared in “5 Simple Sheet-Pan Meals.”
- To make the marinade: In a small bowl, mix the seasonings together. In a medium bowl, whisk 2 tablespoons olive oil, lime juice, cilantro, and half of spice mixture. Add the sliced steak, toss to coat, and marinate for 30 minutes at room temperature or up to two hours in the refrigerator.
- Preheat oven to 425 degrees F and line a half-sheet pan with aluminum foil, if desired. Place the pan on the top rack in the oven to preheat.
- Place the peppers and onion in a medium bowl. Add 1 tablespoon olive oil and remaining spice mixture, and mix until thoroughly coated. Carefully remove the hot pan from the oven. Add the peppers and onion to the pan and arrange in a single layer.
- Cook for five minutes. Remove the pan from the oven, push the vegetables to one side of the pan, and add the steak to the other side. Cook for an additional eight to 10 minutes, until the vegetables are beginning to soften and the steak has browned on the outside. Serve with warmed tortillas, fresh cilantro, avocado, lime wedges, sour cream, or any preferred toppings.
Photography by: Andrea DAgosto; Prop Styling: Alicia Buszczak; Food Stylist: Paul Jackman
3. Spicy Sausage Pumpkin Pasta
“As a pumpkin spice fan and a pasta fan, I was initially hesitant to combine the two into one dish. But the fresh pumpkin, simple ingredients, and simplicity of the steps made for an easy cooking process and a meal I really enjoyed. Serve it hot and garnish with parmesan cheese. I highly recommend making it with the spicy sausage and adding crushed red pepper flakes for even more spice.” — Jacob Defren
Makes 6 servings • Prep time 10 minutes • Cook time 35 minutes
- 1 lb. hot (or mild) Italian sausage
- ¾ cup thinly sliced shallots
- 6 cups water, divided
- 1¼ tsp. sea salt, divided
- 1 15-oz. can pumpkin
- 3 tbs. chopped fresh sage
- 1 lb. orecchiette or other short pasta
- 2 cups chopped spinach
- ¼ tsp. ground nutmeg
- 3 oz. grated Parmesan, plus more to garnish
This recipe originally appeared in “Something Simple: Spicy Sausage Pumpkin Pasta.”
- Place a large, heavy-bottomed pot or Dutch oven over medium-high heat.
- Cook the sausage, breaking it into small pieces, until browned and cooked through, about eight to 10 minutes.
- Remove the sausage from the pot with a slotted spoon, leaving the fat behind.
- Add the shallots to the pot with a splash of water to deglaze the brown bits. Turn the heat to medium-low, add ½ teaspoon of the salt, and cook, stirring occasionally, until the shallots become soft and translucent, about five to seven minutes.
- Add the pumpkin, sage, remaining water, and remaining salt to the pot, and stir to incorporate.
- Raise the heat to bring the mixture to a boil, then lower the heat to maintain an active simmer.
- Add the pasta and cover the pot.
- Allow to cook for 10 to 12 minutes or until the pasta is just short of al dente, removing the lid to stir and scrape the bottom of the pot every few minutes to keep the pasta from sticking.
- Add the sausage and spinach and cook for one to two minutes more.
- Remove the pot from the heat and add the nutmeg, then stir in the Parmesan a bit at a time until incorporated.
- Add more salt to taste and serve with extra Parmesan for garnish.
Photography: Terry Brennan; Food Styling: Betsy Nelson
4. Almond-Butter Protein Balls
“These are my go-to when I need a protein boost. They’re easy to whip up and perfect for busy mornings. I love grabbing a few to take to work for a quick breakfast or an afternoon pick-me-up!” — Taylor Kaye, influencer engagement specialist at Life Time
Makes 30 small balls
- 1⅓ cup vanilla LTH Whey Protein Powder
- 1 tsp. honey (or more to taste)
- ¾ cup raw unsweetened almond butter
- 1 tsp. almond extract
- ¼ cup cocoa powder
- ⅓ cup unsweetened shredded coconut
* You may need to adjust the quantity of protein powder depending on how creamy the almond butter is.
This recipe originally appeared in “Almond-Butter Protein Balls.”
- Mix the protein powder, honey, almond butter and almond extract together to form stiff dough. Chill the dough for at least an hour.
- Then scoop the dough into small balls, about 1½ teaspoons each, and roll in either cocoa powder or shredded coconut or both.
- Refrigerate in an airtight container.
5. Pumpkin Chia Pudding
“If you’re a fan of pumpkin, this seasonal breakfast is a must-try! I was pleasantly surprised by how delicious it is, plus it’s packed with nutrients.” — Taylor Kaye
Makes 4 servings • Prep time 10 minutes • Cook time 2 to 3 hours refrigeration time
For the White Layer
- 1 cup unsweetened coconut milk
- ¼ cup chia seeds
- 1 tsp. vanilla extract
- 1 scoop LTH Fuel Vegan+ All-in-One Shake Mix
For the Orange Layer
- ½ cup unsweetened coconut milk
- ½ cup pumpkin puree
- ¼ cup chia seeds
- 1 scoop LTH Fuel Vegan+ All-in-One Shake Mix
For the Yellow Layer
- 1 cup unsweetened coconut milk
- ¼ cup chia seeds
- 1 tsp. vanilla extract
- 1 tsp. turmeric
- 1 scoop LTH Fuel Vegan+ All-in-One Shake Mix
This recipe originally appeared in “Pumpkin Chia Pudding.”
- Mix the ingredients for each color layer in separate bowls.
- Cover the bowls with plastic wrap (or if using jars, with lids) and place in the refrigerator for two to three hours.
- When ready to serve, place the white, then orange, then yellow chia pudding in three layers in four bowls or Ball jars.
6. Key Lime Pie Protein Shake
“I love this recipe for a quick breakfast, snack, or treat. The ingredients are simple enough that I usually have them on hand. Plus, it can bring an island, beachy vibe to any day of the year!” — Emily Ewen, associate content strategy manager at Life Time
Makes 1 serving • Prep time 5 minutes
- 1 serving vanilla LTH Fuel Vegan+All-In-One or LTH Build Whey+All-In-One
- 1 cup unsweetened coconut milk
- ¾ cup freshly squeezed lime juice
- Zest from 1 lime
- Pinch of sea salt
- 4–6 ice cubes
This recipe originally appeared in “Key Lime Pie Protein Shake.”
- Add ingredients to a blender and blend until it reaches desired consistency. Garnish with lime.
7. Taco Bowl
“This recipe is a longtime favorite from both the Life Time 60day Challenge and D.TOX program. It’s on rotation weekly in my house and takes less than 15 minutes to make. I’ve also batch prepped the taco meat, so I have packable lunches for the work week ahead. I love the macros in it and that this is a universal base where you can add whatever toppings you prefer.” — Anika Christ, senior director of Life Time Health
Makes 4 servings • Prep time 5 minutes • Cook time 10 minutes
- 1 lb. ground turkey
- 2 tbs. taco seasoning
- 6 cups romaine, chopped
- 1 cup salsa (no sugar added)
- 1 avocado
This recipe originally appeared in “Taco Bowl.”
- In a medium pan over medium heat, sauté the ground turkey until cooked through, about seven to eight minutes. Add the taco seasoning and mix well.
- Chop the romaine leaves into long strips and add to four bowls. Top each bowl with the cooked ground turkey, salsa, and avocado.
8. Almond Butter Banana Blender Muffins
“I love this recipe because once you make them, it literally takes no time in the morning, which is especially helpful during the school year. They offer more nutrition than your typical muffin mixes because they require only real foods as the ingredients, and all you have to do is throw them into the blender before baking. My kids love helping make them, and I often add in unflavored LTH Prime Collagen Peptides for a little more protein.” — Anika Christ
Makes 12 servings • Prep time 5 minutes • Cook time 20 minutes
- 1 cup nut butter
- 2 eggs
- 2 ripe bananas
- 1 tbs. honey or stevia (optional)
- ½ tsp. baking soda
- Optional: dark chocolate chips and/or 2 to 3 scoops unflavored LTH Prime Collagen Peptides
This recipe originally appeared in “Bring on Summer: Week 2 Meal Plan.”
- Preheat oven to 400°F and spray/grease muffin pan. Cupcake liners work as well!
- Place all ingredients except chocolate chips in blender.
- Pour mixture into muffin pan and sprinkle with a few chocolate chips.
- Bake for about 15 to 17 minutes, until edges are brown. Let cool for 10 minutes. Store in an airtight container for up to one week.
9. 5-Ingredient Pulled Chicken
“It may sound obvious to say that spending a little extra time meal prepping ahead of a week will save you time during it — but it really is true. And because I’m someone who doesn’t love eating the same meal more than two or three days in a row, I’m a fan of prepping versatile building blocks, which is exactly what this chicken is. It can easily be paired with different veggies, whole-food carbohydrates, and/or sauces so you have more options for mixing up your meals.” — Molly Kopischke, senior director of content strategy at Life Time and executive producer of Life Time Talks
Makes 8 servings • Prep time 10 minutes • Cook time 4 to 5 hours
- 2 lbs. chicken breast, ideally organic and pastured
- 1 pack organic, nitrate-free bacon, chopped
- 1 tbs. dried thyme
- 1 tbs. dried oregano
- ½ tbs. dried rosemary
This recipe originally appeared in “3 Nutrition Coaches’ Favorite Recipes.”
- Add all ingredients to a slow cooker. Cook on high for four to five hours until the chicken shreds easily with a fork.
